• Bean fat content is low. Other than in soybeans, the fat in beans is practically non-existent. And the nutritious oils in soybeans still only come to about 12% of soybean calories. That’s low!

• Beans are high in protein. Soybeans have “complete” protein and other beans contain high levels of all but one of the necessary amino acids (methionine) that makes protein “complete”. But even though methionine is low in beans, all you have to do is eat some whole grain bread or brown rice on the same day to “complete” the protein in beans.

• Beans are low in calories. A single serving of filling, low calorie, high protein healthy beans can tame your appetite for hours.

But watch out for excessive salt (sodium) levels in many brands of canned beans. Always make sure you buy only no-salt or low-sodium varieties.

Healthy Bean List with Bean Nutrition & Bean Calories

On the list of beans below, you’ll find bean calories, protein (listed in grams) and fiber (grams). Beans also have an abundance of healthy carbohydrates and, except for soybeans, practically no fat.

Healthy Bean List

Serving

Calories

Protein

Fiber

Adzuki, dry

¼ cup

130

8

5

Adzuki, cooked

½ cup

147

9

8

Black, dry

¼ cup

70

9

15

Black, cooked

½ cup

113

8

8

Black-eyed Peas, dry

¼ cup

90

9

10

Black-eyed Peas, cooked

½ cup

100

7

6

Fava (Broad), dry

¼ cup

70

7

12

Fava (Broad), cooked

½ cup

93

7

5

Garbanzo (Chickpeas), dry

¼ cup

160

9

8

Garbanzo, cooked

½ cup

134

7

3

Great Northern, dry

¼ cup

160

10

18

Great Northern, cooked

½ cup

104

7

6

Kidney, dry

¼ cup

160

11

10

Kidney, cooked

½ cup

112

8

7

Lentil, dry

¼ cup

150

10

7

Lentil, cooked

½ cup

115

9

8

Lima, dry

¼ cup

70

8

15

Lima, cooked

½ cup

115

7

7

Mung, dry

¼ cup

160

11

9

Mung, cooked

½ cup

106

7

8

Navy, dry

¼ cup

170

12

13

Navy, cooked

½ cup

129

8

3

Pinto, dry

¼ cup

150

9

10

Pinto, cooked

½ cup

117

7

7

Popcorn, raw

¼ cup

170

5

7

Soybean, dry

¼ cup

160

12

4

Soybean, cooked

½ cup

149

14

5

Split Peas, dry

¼ cup

160

12

4

Split Peas, cooked

½ cup

116

8

8

White, dry

¼ cup

70

8

14

White, cooked

½ cup

124

9

6

Also include other healthy beans, such as green beans and snow peas.

Studies show that those who eat plenty of beans from this healthy bean list, along with other high fiber food, may have as much as a 60-point drop in cholesterol. So start adding more bean nutrition to your daily diet – today!

Moss Greene has been studying the common sense principles of health and nutrition since 1979. She began writing professionally in 2002 as the Nutrition Editor for BellaOnline, the 2nd largest women's website on the internet and in the world. You can follow Moss on Google +.